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Basic Standing Pose Sequence – Focus

A sequence to consolidate basic standing poses.

Contents

Introduction

Pixie has put together a basic standing post sequence. Work on accuracy of foot placement and leg action, checking that you have the correct distance in all the standing poses. Standing poses aim to sharpen leg awareness, to integrate the legs into the torso and to build a sense of alignment in all poses.

View sequence

Supta Virasana
Supta Virasana
5 minutes

Use bolster with head support to start to energise the body while quieting the mind.

Alternative: Supta Baddhakonasana.

Virasana Forward
Virasana Forward
1 minute

Start working with taking toes pointing backwards.

Uttanasana
Uttanasana
45 seconds

Hands to floor or hold outside of calves as you bend forward.

Adho Mukha Svanasana
Adho Mukha Svanasana
45 seconds - 1 minute

Connect arms back to trunk, feet to floor and legs back into the hips.

Adho Mukha Vrksasana
Adho Mukha Vrksasana
20-60 seconds

Practise going up with the top leg straight, getting a good push off from the bottom leg.

Adho Mukha Svanasana
Adho Mukha Svanasana
45 seconds

Extend from arches to heels back and arches to toes forward.

Pincha Mayurasana
Pincha Mayurasana
20-60 seconds

With belt and block as required.

Utthita Hasta Padangusthasana Both Hands To Foot
Utthita Hasta Padangusthasana Both Hands To Foot
45 seconds

Supported with foot to wall, belt as needed.

Utthita Hasta Padangusthasana Head To Shin
Utthita Hasta Padangusthasana Head To Shin
45 seconds

Supported with foot to wall, belt as needed.

Tadasana
Tadasana
30 seconds.

All the standing poses jumping the feet out and back from Tadasana.

Utthita Trikonasana
Utthita Trikonasana
30-45 seconds

Extend the upper arm up. Bottom arm to floor or shin to capacity.

Utthita Parsvakonasana
Utthita Parsvakonasana
30-45 seconds

Check that the front knee is in line over the ankle.

Virabhadrasana I
Virabhadrasana I
30-45 seconds

Check distance and that the back hip has turned well to bring both hip bones facing forward.

Virabhadrasana II
Virabhadrasana II
30-45 seconds

Descend front leg thigh to be parallel to floor. Back arm in line with shoulder.

Uttanasana
Uttanasana
1 minute

Resting.

Ardha Chandrasana
Ardha Chandrasana

Use a brick if required.

Virabhadrasana-III

Finger tips to wall if unable to balance.

Parivritta Trikonasana
Parivritta Trikonasana

Use a brick for bottom hand if needed. Turn bottom back ribs down and upper side of sternum to ceiling

Parivritta Parsvakonasana
Parivritta Parsvakonasana

Enter from Vimanasana, arms out to side.

Uttanasana
Uttanasana

Resting.

Parsvottanasana
Parsvottanasana

Hands in Namaskar. Hold elbows if can’t press hands together.

Prasarita Padottanasana (Head Down)
Prasarita Padottanasana (Head Down)
1 minute

Head to floor or blocks under crown of head as needed.

Supta Virasana
Supta Virasana
4 minutes

Supports as needed. Try to go a little lower after the standing poses, so that the front thighs and groins get a good opening.

Virasana Forward
Virasana Forward
1 minute
Sirsasana
Sirsasana
5 minutes

Free balancing or with wall support.

Ekapada-Sirsasana
20 seconds

Keep top leg extending straight up, as bottom foot comes down to capacity.

Baddha Konasana
Baddha Konasana
20 seconds

Draw heels towards the pelvis.

Virasana Forward
Virasana Forward
1 minute
Sarvangasana
Sarvangasana
5-7 minutes

Take blanket and belt support as required.

Halasana
Halasana
3 minutes

Chair if required.

Simple Cross Legs Forward
Simple Cross Legs Forward
45 seconds

Head support.

Savasana
Savasana
5 minutes

Blanket under the skull to support the head resting.